WOD / Blog

Warm-up: Coach’s Choice   Strength/Skill: Clean (5 X 5 X 5) Start at 70% and get AHAP. Lift on a 3-minute clock.   WOD: 15-12-9 Cleans (115/75) Bar Facing Burpees   Stimulus/Focus: This WOD is light in load and volume, but has more taxing movements. Focus on working steadily. Aim for less than 12 minutes. […]

Warm-up: Coach’s Choice   Strength/Skill: Med Ball Cleans   WOD: 300 Med Ball Squats for Time (20/14)   Stimulus/Focus: This WOD is meant to challenge you to work past your mental desire to stop and to get you to do larger sets of work. You are going to have to come in to find out […]

Warm-up: Coach’s Choice   Strength/Skill: Deadlift (10 x 10 x 10 x 10) *Start at 50% and get AHAP. Lift on a 3-minute clock.   WOD: 12 Minute AMRAP 4 Deadlifts (225/155) 8 Alternating Dumbbell Snatch (50/35)   Stimulus/Focus: This WOD is moderate in load and volume. The shorter rep counts per movement should allow […]

Warm-up: Coach’s Choice   Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)   WOD: 30-20-10 Front Squats (95/65) Kettlebell Swings (1.5/1)   RX+: 135/95; 2/1.5   Stimulus/Focus: This WOD is intended to be light to moderate. Plan strategic breaks to avoid muscular failure. Aim for the final round of 10 to be unbroken. […]

Warm-up: Coach’s Choice   Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock.   WOD: 10 RFT (10 Minute Cap) 10 Push Press (75/55) 5 Pull Ups   Stimulus/Focus: This WOD is designed to test your mental fortitude with 10 rounds. […]

Warm-up: Coach’s Choice   Strength/Skill: Floor Press (4 x 6) Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.   WOD: For Time 10-1 Toes to Bar 1-10 Floor Press (95/65)   Stimulus/Focus: This WOD is very shoulder intensive. Plan strategic breaks to avoid muscle failure. Focus on quick transitions. […]